CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 MOD Bike MIN 2 – :45 Lunge + Lunge + Air Squat MIN 3 – :45 Push-Up to Pike MIN 4 – :45 Hollow Rock Workout Metcon (AMRAP – Reps) EMOM x 21 MINUTES MIN 1 – :40 Max Cal Bike MIN 2 – :40 Max Alt. DB Goblet Lunges (Athlete Choice, Heavy) MIN 3 – :40 Max Strict Handstand Push-Up (Score is Total Reps) HSPU Option 1: Pike Push-up HSPU Option 2: DB Strict Press Finisher Metcon (AMRAP – Rounds and Reps) 3 SETS* AMRAP x 2 MINUTES 15 Single DB Curls 50′ Gun Walk -Rest 1:00 b/t Sets- *Pick up where you left off. (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC FLEX THROWBACK WEEK TO 1/17/22 Metcon (Checkmark) 3 SETS 20-30 Banded Russian KB Swings (Heavy) Into… 10-15 Strict Pull-Ups Into… Max DB Deficit Push-Ups -Rest as Needed b/t Sets- GOAL: RPE 6-7 | For the banded RKBS check out the NCFIT movement library on YouTube! The deficit push-ups can be done on stacked plates or DBs. Try to only rest a few seconds between each movement…move quickly then rest as needed b/t the sets. Bodybuilding Metcon (Checkmark) EMOM x 15 MINUTES MIN 1 – Max Banded Lat Pull-Down MIN 2 – :45 DB Chest Fly (Mod-light) MIN 3 – :45 DB Weighted Sit-Up (Mod-light) 3 SETS 30 DB Glute Bridge-Up (Heavy) 30 Russian Twist (Light/No Weight)* *L+R = 1 Rep -Rest as Needed b/t Sets- GOAL: Gonna feel a little ‘metcon-ish’ in the EMOM but focus on getting quality reps as you work through...Read more

CrossFit Mettle and Honor – NCX Warm-Up Warm-Up (No Measure) 2:00 FOAM ROLL Lats / Quads / Upper Back Into… 3 ROUNDS :30 Dead Hang on Rig* 6 Air Squats + 6 Jumping Squats 6 Up-Down to Down-Dog *During Round 3, choice to complete Scap Pull-Ups. Into… 3 ROUNDS :30 Hollow-to-Arch Kip on Rig 6 Lunge-Lunge-Squat* 6 Ring Rows *1 Rep = Lunge (R) + Lunge (L) + Air Squat Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Practice Kipping Pull-Ups* (No Measure) *Options… Active Bar Hang Chin Over Bar Hold Pausing Beat/Kip Swings 2-For-1 Pull-Ups Workout Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsAlternative Weight: (65/45) KG BB: (42.5/30)|(30/20) Last Seen: 1/14/20 Optional Finisher Metcon (No Measure) 3 SETS 1:00 Empty Barbell Quad Smash 15 Empty Barbell Bicep Curls* *Option for Reverse Grip (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 20 Butt Kickers 20 High Knees 20 Calf Raises 20 Tib Raises -Quick Transition- AMRAP x 4 MINUTES 8 Sumo Good Mornings w/ Empty BB 8 Weighted Glute Bridge Ups :30 Plank or Hollow Hold INTO… *400m Test Run *The goal is to have the athletes nice and warmed up at this point. If the athletes take longer than 2:30 to complete, see Adjustments section for running distance adjustments. Strength Deadlift (5-5-5-5*) *Start Light-Mod and build to Mod-Heavy. (Score is Weight) Workout Metcon (Time) ON A 3:00 RUNNING CLOCK… 400m Run -Rest w/ Time Remaining- Then Into… ON A 5:00 RUNNING CLOCK… 600m Run 15 Deadlifts (225/155)|(155/105) -Rest w/ Time Remaining- Then Into… ON A 7:00 RUNNING CLOCK…* 800m Run 20 Deadlifts 40 Sit-Ups *For every rep not completed in the final 7:00 add :01 onto your total...Read more